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Adding more vegetables to your diet or changing the types of vegetables you eat can cause side effects including gas, bloating or bowel movement changes in some people. Most people's intestines and gut flora adjust within a few days. If you are trying to include more vegetables or new ones in your diet to eat healthier but suffer from excessive gas, it might be a sign that you have irritable bowel syndrome or another similar problem with your digestive system.

Fructans

If you suffer from gas or have similar digestive symptoms related to irritable bowel syndrome, you could be reacting to some fructan-containing vegetables. Fructan is a type of carbohydrate humans can't digest that can become food for the bacteria living in your gut. If your bacteria eats fructans by fermenting them, it can produce a lot of gas and flatulence. Avoid high-fructan vegetables like artichokes, onions, garlic, broccoli, Brussels sprouts, corn and beetroot for a few weeks to see if your symptoms subside.

Sorbitol and Mannitol

If you don't see any improvements by decreasing the amount of fructans in your diet, the natural sugar alcohols sorbitol and mannitol found in some vegetables could be the reason why you experience gas. If you recently started eating more cauliflower, snow peas, sweet potatoes, mushrooms, celery or avocado, the sugar alcohol they contain could now serve as substrate for fermentation in your gut. Replace these vegetables with zucchini, cucumber, leafy greens, tomato and carrot since they are less likely to result in excessive gas being produced by your gut flora.

Starchy Vegetables

Small intestinal bacteria overgrowth, also called SIBO, occurs when bacteria from the colon migrate in large number up your small intestines. It is normal to have some bacteria in your small intestines, but too much, as with SIBO, can result in symptoms similar to irritable bowel syndrome, including gas and bloating. Any type of starch can easily be fermented by these bacteria, including white potatoes, peas and winter squash. If you have been eating more of these vegetables, give them up for a few weeks to see if your digestive health improves.

Other Possible Causes

Gas and flatulence may not be caused by a change in your vegetable intake, but by the foods you usually serve them with. If you have been eating more vegetables with cheese or mixed with milk and cream, your higher lactose intake could be triggering your symptoms. Gluten is another element in your diet that could be causing your flatulence. If you eat tempura vegetables or always have wheat-based pasta with your vegetables, the gluten could be responsible. Work with a registered dietitian specializing in digestive health for help pinpointing the culprits in your diet.

About the Author

Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.